How can I journal a quick audit of my relationships to see who truly uplifts me?

Try a 10-minute “Uplift Audit.” Create two columns: • After: How I feel after time with them (energized, tense, inspired, small). • Evidence: Behaviors I actually see (listening, encouragement, gossip, criticism, reliability). Then answer: 1) Values fit: Which of my values do they support (growth, kindness, integrity)? 2) Best-in-me: What part of me shows up with them (curious, brave, playful, guarded)? 3) Boundary or bid: What’s one boundary or positive bid I’ll try (e.g., “I’m skipping gossip—tell me something you’re proud of,” or “I can chat for 15 minutes today”). 4) Micro-experiment: One small step this week—more time with one uplifter, a lighter touch with one drainer. In the Stoic app, repeat this monthly so you track patterns and tiny adjustments instead of making drastic decisions overnight.

I’m lonely—how do I apply this quote without isolating myself or judging people? What should I write about?

Use a gentle, two-part entry that builds uplifting company step by step. Part 1—Uplift from within: 1) What calls forth my best today? (curiosity, kindness, craft) 2) One self-uplifting act I’ll do in 10–15 minutes (walk, tidy corner, read a page, practice a skill). Part 2—Connection seeds: 1) Name 3 low-stakes people/spaces that feel even slightly supportive (colleague, online community, neighbor). 2) One tiny outreach each (a 2-line check-in, a thank-you, a question). 3) Safe boundary: One sentence I’ll use if a convo turns draining (“I need to step out—let’s pick this up later”). Close with, “I’m building the circle I want, one small invite at a time.” In Stoic, log these micro-outreaches and note how you felt afterward to reinforce what genuinely uplifts.

Work drains me, but I can’t avoid certain coworkers. How do I use this quote in my journal to protect my energy and find allies?

Run a 7-minute “Uplift at Work” plan. 1) Control check: What’s mine (prep, tone, time blocks, boundaries) vs. not (others’ moods). 2) Ally map: List 2–3 people or spaces at work that leave you clearer or calmer; write one small touchpoint for each this week (share a resource, ask one thoughtful question). 3) Boundary script for drainers: • Time: “I have 10 minutes; what’s the key point?” • Topic: “Let’s focus on solutions—what’s one next step?” • Exit: “I’ll circle back after I finish X.” 4) After-meeting debrief (2 lines): Did this interaction call forth my best? What tweak will I try next time? Use the Stoic app to capture quick pre/post notes so you steadily shift time toward uplifting company and practice respectful boundaries where you can’t choose.

QUOTE

The key is to keep company only with people who uplift you, whose presence calls forth your best.

Published on

Jan 28, 2026

Written by

Epictetus

Journal in Stoic

HowTo=target

The key is to keep company only with people who uplift you, whose presence calls forth your best.

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